GeorgialinaPT_Relief From Low Back, Hip, & Knee Arthritis

HEALTH & WELLNESS The Newsletter About Your Health and Caring for Your Body




HEALTH & WELLNESS The Newsletter About Your Health and Caring for Your Body INSIDE: Arthritis & Physical Therapy • February is Heart Month! • Arthritis Exercise Tips • Success Stories • Exercise Essentials • Featured Service



If you’re constantly facing lower back, hip or knee pain—you might be feeling arthritis. According to the Centers for Disease Control, roughly 54.4 million U.S. adults are diagnosed with some form of arthritis per year. As we age, the cartilage in our joints wears down, causing painful bone on bone rubbing, inflammation, stiffness, and pain. While there is no cure for replacing cartilage yet, it is possible to alleviate the symptoms of arthritis, by improving your joint movement, muscle strength, balance, and coordination. It’s even possible to eliminate symptoms entirely, depending on the amount of arthritis you have. If you have regular aches and pains, keep reading. We have a solution. What Is Arthritis, Exactly? Before knowing how to relieve arthritic pain, you’ll need to understand it. Arthritis—or the painful stiffness, or inflammation, of joints—

isn’t a single disease. The term “arthritis” is an informal explanation of joint pain and disease in general. Over 100 types of arthritis exist, according to the Arthritis Foundation. People of all ages, races and sex can get it. It’s also the leading cause of ongoing disability in America. The most prevalent form of arthritis is osteoarthritis, which is caused by either injury or normal wear and tear. What Causes Lower Back, Hip and Knee Arthritis? Because arthritis is a catch-all term, pinpointing what causes arthritis may be difficult. In most cases, arthritis is caused by overuse, wear and tear, or injuries. Arthritis can also be caused by: • Infections, such as Lyme disease • An immunesystemdysfunction-rheumatoid arthritis

• The inheritance of osteoarthritis • Anabnormalmetabolism,whichleadstogout For arthritis suffers, even simply walking can cause pain in the lower back, hip or knee. Often, arthritis is a downward spiral of progress pain, limiting movement and strength, which in turn causes more inactivity and pain. However, by improving joint movement, muscle strength, balance and coordination, this cycle can be broken, reducing pain and inflammation. Discover how our team of specialists can get you moving pain-free again! Contact us today at 706-993-2260 or visit Sources: arthritis/what-is-arthritis.php • arthritis/where-it-hurts/back-pain/causes/back-arthritis. php • back-and-hip-arthritis-pain • blog/4-types-arthritis-cause-sacroiliac-joint-pain

EXERC I SE ESSENT I ALS USE THIS TECHNIQUE TO STRENGTHEN HIPS Hip Hikes 7.Cleanup. Your heart works best when it runs on clean fuel. That meanslotsofwhole,plant-basedfoods(likefruits,vegetables,nuts, and seeds) and fewer refined or processed foods (like white bread, pasta, crackers, and cookies). FEBRUARY IS HEARTMONTH! DO WHAT’S GOOD FOR THE HEART 1.Aimfor luckynumberseven. Young and middle-age adults who sleep 7 hours a night have less calcium in their arteries (an early signofheartdisease)thanthosewhosleep5hoursor lessorthose who sleep 9 hours or more. 2.Keepthepressureoff. Getyourbloodpressurecheckedevery3-5 years if you’re 18-39. If you’re 40 or older, or if you have high blood pressure, check it every year. 3.Movemore. To keep it simple, you can aim for 30 minutes a day, 5 days a week of moderate exercise. Even if you exercise for 30 minutes a day, being sedentary for the other 23 1/2 hours is really bad for your heart. 4. Slash saturated fats. To help your heart’s arteries, cut down on saturated fats, which are mainly found in meat and full-fat dairy products. Choose leaner cuts and reduced-fat options. 5.Findout ifyouhavediabetes. Millions of people don’t know that they have this condition. That’s risky because over time, high blood sugar damages arteries and makes heart disease more likely. 6.Ditchthecigarettes,realandelectronic. Smokingandsecondhand smoke are bad for your heart. If you smoke, quit, and don’t spend time around others who smoke as well. E-cigarettes don’t contain the harmful chemicals in cigarette smoke but, they still do contain nicotine.


Regardless of the cause of arthritis, physical therapy plays amajor role in the treatment of arthritis symptoms and should be tried first, before more aggressive procedures such as surgery. While maintaining a healthy weight, exercise and a good diet help, surgical intervention may eventually be needed. However, physical therapy has been shown to be an excellent way to prepare and recover after a total knee or hip replacement. It is very common for the muscles that support the knee, hip, and low back to become weakened from inactivity. Through targeted easy to do

exercises,wehelpyourmuscles regain their strength, providing greater support to the joints, and reducing inflammation. Furthermore, by improving balance and coordination, especially to the knee and hip joints, the abnormal strain on the joints is relieved, and safety is improved to reduce risk of further injury. If you or a loved one suffers from arthritis, you have options. Call 706-993-2260 today and ask about ongoing physical therapy treatment to restore mobility, comfort and quality of life. See how we can help your joints feel and move better!


G e o rg i a l i n a ’s Aquatic Therapy program was great at relieving my arthritis and improving my overall health. They have a great team of therapists. ”

While standing up on a step, lower one leg downward towards thefloorby tiltingyour pelvis to the side. Then return thepelvis/legback toa leveled position. Repeat 3 times.


Always consult your physical therapist or physician before startingexercisesyouareunsureof.

– C. E.

A HEALTHIER TASTY RECIPE Vegan/Paleo Chocolate Fudge Balls


Manualtherapy is justonetool inaphysicaltherapist’skitthatallows them to mobilize stiff joints and soft tissue. This specialized form of treatment helps in reducing swelling, decreasing restriction, mobilizing joints, and increasing your range of motion. ManualTherapytechniquesmay include,butarenotlimitedto: Mobilization. When you experience severe pain after sustaining an injury, it is usually the result of a restricted joint. Our physical therapistsarespeciallytrained inmobilizationstorestricted joints by applying pressure at a low velocity. Mobilization techniques are safe,effective,andpainless,allowingforan increase inyourrange of motion, and the improvement of the restricted joint’s mobility. Manual traction. When performing manual traction, gentle force is applied to a certain area of your body, in order to gently stretch the soft tissues and restore normal, natural movement. While the neck is the most common area for manual traction, it can also be performed on other parts of the body, including your arms, legs, and back. Soft Tissue Massage. Physical therapy massage treatments are moretherapeutic innatureandwithamedical intention,thanthose ataspa.Ourtherapistsmanipulatethesofttissues,workingtobreak upscartissueandadhesionscausedby inflammationor injury.This isdonethroughdeeppressureandrhythmicstretching,mobilizing areas of your body that are heavily restricted. It can also help to improve blood flow and circulation of muscles and soft tissues.

Ingredients • 1cupwalnuts,ornutsofchoice

• 3-4tbspcocoaorcacaopowder • 1/8tspsalt(optional) • minichocolatechips(optional) • chiaseedsorshreddedcoconut (optional)

• 11/3cuppitteddates* • 1tsppurevanillaextract

Directions Blend all ingredients in a food processor (or halve the recipe and use a single serve blender or mini chopper). When making a full recipe, a food processor is preferred over a blender as ingredients process more evenly and the results are less sticky. Once blended, transfer the dough to a sandwich bag and smoosh into one big ball. Break off pieces and roll into smaller separate balls. Dip in melted chocolate or roll in cocoa powder or shredded coconut or coconut flour. Alternatively, you can form bars or evenly roll out the dough and cut into shapes with cookie cutters! *Tip: If your pitted dates are super hard, just soak them in boiling water for a half hour.

ARTHR I T I S EXERC I SE T I PS Walking is the #1 exercise prescribed for Arthritis. Some helpful tips to make your walking program more enjoyable and beneficial are as follows: 1.Talk before you walk. Discuss your program with your physical therapist. 2.Walk a mile in your shoes and then reassess your need for arch supports or orthotics.

yoga, Pilates, water exercises, cycling, strength training and hand mobility exercises. It is best to seek medical advice before starting any exercise program and to work with a physical therapist to develop a tailored exercise program.

3.Walk with a buddy.

4.Be careful with leashed dogs. They might “walk you” and increase your risk of falling down. 5.Listen to your body: modify distance, time and intensity as needed. 6.Move slowly and use assistance as needed (with a cane or walking stick). For more information about starting a walking program visit to find out more information about their “Walk with Ease” program. Other popular types of exercise for people with arthritis include: stretching, tai chi,


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